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Weight training update

Wednesday, November 14, 2012

So, I figure, happiness is about expectations being met.

I am happy with my workout. There is no overnight strength or muscle gains, but that does not make me unhappy. Because I realize that I am more comfortable during the exercises. That is also progress.

I have squatted parallel with low barbell 82.5kgs (181.5lbs) 2x5 and 3x4 in relative comfort. The three sets where I missed the fifth rep is because I did not want to be uncomfortable, not that I might fail. Form loss is considered failure.

Also I must mention that I no longer suffer from sore back after working on my form. I did not need to deload either, which is great.

Bench presses at 62.5kgs (137.5lbs) were done 3x5 and 2x4. Form loss is considered failure.

Barbell rows were at a new high: 75kgs ( 165lbs). However, I have lost form rather too early: 3x5 and 2x4.
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Member Comments About This Blog Post
    As you progress, linear progression goes away. A couple of things to consider. First, set monthly, bi-monthly or even quarterly goals. When I reviewed my log sheets in September, I realized as I lost linear progression, I sort of lost my way. After months of 2 steps forward, 2 steps back, I set longer term goals. For example, in October I set a goal to add 25 pounds to my squat, 35 pounds to my dead and 25 pounds to my bench by the end of the year. I track each workout, of course, but I also have a spreadsheet I've titled "Eyes on the Prize". Whenever I increase weight, I get to update my Eyes on the Prize spreadsheet. Sometimes I update the spreadsheet twice in a week, sometimes it happens every couple of weeks. When I'm "stuck", I do some accessory moves that help me get unstuck.

    Second consideration. Investigate an intermediate program. Linear gains do not last forever and are largely a trademark of beginners. Obviously milk those gains for all they're worth, but when they're gone, they're gone. Popular intermediate programs are 5/3/1 or the Texas Method. These programs are structured to make weekly or even monthly gains (in advanced lifters).

    Oh and a third consideration, do both types of programs. If your deadlift is progressing linearly, keep on going with 5x5. If the squat is stuck, switch to something to unstick it.
    3134 days ago
    Wow! you are strong! emoticon
    3134 days ago
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    3134 days ago
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    3134 days ago
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